Tight hips seem to be a common problem for almost everybody — from runners to cyclists, from deskbound bloggers to dancers. Give this area a little extra love with this sequence of eight hip-opening stretches to increase your flexibility, reduce discomfort, and prevent injury. Try the series in the order listed here, or pick your favorites to incorporate into your workout routine.
Begin lying flat on your back. Bend both knees, and hold the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
Gently use your upper-body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep everything relaxed.
Stand with your feet slightly wider than your hips. Bend your knees, and lower your hips down toward the ground. If your heels don't touch the ground, roll up a towel or the back of your mat, and place it under your heels for support.
Bring your palms together at your heart center, and firmly press your elbows
If your bedtime ritual is getting in the way of those skinny jeans, you're not alone! Late-night routines can ruin a day of healthy habits, winding up the scale rather than winding down your day. If you find yourself sticking to your diet throughout the day but often breaking before bed, then keep these three tips in mind to stay on track and sleep tight.
Skip the Nightcap
Although a glass of wine or your favorite cocktail might seems like the perfect nightcap to relax before bed, alcohol can disrupt your sleep, and it's not the best choice for your waistline. Many drinks are loaded with calories, and having a sip or two often leads to the munchies. Instead of winding down in a boozy way, sip on some warm milk (try it sprinkled with cinnamon), or brew a cup of herbal tea. Or skip the bevvies entirely by creating a stretching routine or practicing deep breathing through a short meditation to destress.
Map Out Your Morning
Taking five minutes to plan and pack for the next day will help you avoid temptations, making smart choices a no-brainer. Set yourself up for success the night before by planning breakfast and packing your gym bag. Having everything easily within reach and ready to go means one less excuse between you and your workout, and will prevent you from quickly ordering that sugary pastry at the coffee shop.
Review Your Food Journal
Keeping a food journal is a great way to stay accountable to your weight-loss goals. Before bed, look back on your food choices from the day, noticing where you can make simple swaps and adjustments. It is also a great reminder of your hard work, becoming motivation to keep making those healthy choices!
If you've always wanted to run but don't know where to start, everything from words of encouragement from a fellow runner on the track to knowing that runners come in all shapes and sizes can help motivate you to stick with it at the beginning, when running a mile can seem unimaginable. But many times, finding the courage and motivation to stick with it can still be an uphill battle. So we asked Erica Schenk, 18, who provided serious motivation for real girls and new runners everywhere as the plus-size cover model for the August 2015 issue of Women's Running, for her best advice for anyone who needs a little extra push at the beginning of their running routine. As a decade-long runner, Erica has some sound tips for beginners: "Start off with a friend, either a veteran to running or a friend who is a newbie too," she says, and also stresses the importance of proper hydration and a pre-workout snack to help set you up for success (her pro move: add a drop of peppermint oil into your water bottle to help you feel refreshed while you're on your run). But we think Erica's best advice for anyone who thinks their size is holding them back may be something you can do from your desk or couch: "Google 'Olympic plus-size athletes,'" she suggests. "They come in all shapes and sizes. Yes they can do incredible things slightly out of reach for a lot of us but it proves that you can be an incredible athlete and plus size." Instead of worrying about what people may think of your new hobby, "if running makes you feel happy and healthy, don't let culture hold you back," she says.
